When doing any sort of mobility it is important to make sure your muscles are warm to prevent any further injuries and to get the most out of your mobility routine.
When working through any uncomfortable areas it is important to breathe deeply into the belly. When trying to go deeper into a stretch it is important to synchronize the movements with an exhale.
Beginning at crease of the the thigh, allow you leg to relax over the foam roller on a tender spot. Hold that spot until the tenderness subsides. then move the roller 1/4 inch to the next tender spot and repeat down to the knee.
This movement is also great for tight sides, instead of rolling allow your whole body to rest on the roller opening the opposite side of the body.
* Make sure not to roll over the hip joint!
** Do Not roll over greater trochanter (the bump where the leg joints the hip.) Can cause more pain and problems.
Advanced- lean forward, bending knee over ankle (for ankle mobility). You can also move knee out laterally to engage glutes and IT-band.